A) EMOM 10mins: Odd- 15 Thrusters – up to 43/29kg Even- up to 15 Lateral burpees – B) Every 3mins/x5 Rounds: 200m Run 2 Front squats + 1 split jerk (form rack) – C) 3 Rounds for time: 15 Kb…

A) Every 3 mins x8 Rounds (4each): Odd- 300m Row or 700m Bike 5 Strict press (from floor) 10 C2b Even- 300m Run 15-20 Hollow body rocks 10 T2b – B) 3 sets/giant set: 10-12 Bb curls 10 Ring dips…

A) 3 sets: 30 Sec hollow body rock 20 Db prone rows 1x Complex- 6 Kb/Db deadlifts 4 Kb/Db Hang power cleans 4 Kb/Db front squats 2 Kb/Db Shoulder to overhead – B) “Open 20.4” For time: 30 Box jumps…

A) 0-5mins to build to a heavy: 5 Rep TnG squat snatch 5-10mins to build to a heavy: 3 Rep TnG squat snatch 10-15mins to build to a heavy: 2 Rep TnG squat snatch – B) Partner WOD “You Go…

A) Every 4mins x4 rounds: 400m Run (scale if needed) 3 Front squats + 2 split jerks (from rack) – B) For time: 50 Hspu 40 Pull ups 30 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg 20 Hang squat cleans 10…

A) EMOM 16mins: Min1- Double unders L1=30 – L2=50 – L3=70 Min2- T2b L1=10 – L2=15 – L3=20 Min3- Cal row or bike L1=9/6 – L2=12/9 – L3=15/12 Min4– 5 Floor press (climbing) – B) 3 sets/super set- 16 Kb/db…

A) Every 90 sec x6 Rounds: 2 Deadlifts 2 Hang squat cleans 2 Front squats – B) For time: 2 Rounds- 15 Deadlifts – up to80/60kg 30 Wall balls 2 Rounds- 10 Deadlifts – up to 100/70kg 20 Pull ups…

A) Every 4mins x4 rounds: 400m Run (scale down if needed) 5 Strict press (from floor) 12 Kb/Db alt lunges – B) “Open 20.1” 10 Rounds for time: 8 Ground to overhead – up to 43/29kg 10 Bar facing burpees…

A) 10mins to build to a heavy complex: 1 Hang squat snatch 2 Squat snatch (drop + reset or TnG) -Into- 10mins to build to a heavy complex: 1 Hang squat clean 2 Squat cleans (drop + reset or TnG)…

A) 4 sets/Giant set: 6x 1+1/2 Back squats 6-8 e.l Single leg kb/db deadlifts Max L-hang or (if less than 10 sec) 30 sec plank -20min cap- – B) EMOM 12mins: Min1- 15 Kb swings – up to 28/20kg Min2-…